Summary
Your superpower in a world of constantly available distractions is focused attention. This book offers neuroscience-based techniques to cut distractions, master deep work, and reach goals ten times faster.
Important Approaches of Attention
1. The 90-minute focus sprint
Work in 90 minutes of ultradian rhythm cycles (20 minutes rest).
Tool: Set a timer; avoid multitasking or breaks.
2. Sort Your Mental Reserve
Write down all outstanding chores to create mental room.
Rule: Do it TODAY if it takes two minutes.
3. Create a “Not-To-Do” List including social media, pointless meetings as focus killers.
“No phone first three hours of the day,” for instance.
4. Single-tasking corresponds to superpower
Ten plus points or more IQ is lost by multitasking (University of London).
“One thing at a time, done well,” Mantra says.
Design the surroundings such that there is no distraction (clean desk, noise-cancelling headphones).
Use Freedom, Cold Turkey’s website blocker hack.
6. Energy Change With Time
Plan high-priority chores for when you have most energy—morning.
Low-energy time: Perform administrative chores.
7. The five-second attention span. Turn around.
Count 5-4-3-2-1 and refocus when distracted.
Power Quotes “Where focus goes, energy flows.”
“You lack undivisible attention; you do not lack time.”